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Thursday
Dec032015

Friday December 4, 2015

Just a little warm-up set.

 

 

 

**Announcements, etc...**

  • LATE NIGHT HIATUS: due to the lack of attendance during the freezing temps (and I can't say I blame you guys), we are going to put our late night open gym hours in hibernation mode until the weather warms up.  So we will be open until 8pm mon-thurs, but no more 8-930pm for now.  Thanks!
  • THE PERFECT GIFT!  As a thank you to you guys, our awesome community, we're giving everyone the chance to give the gift of CrossFit this holiday season.  This month, all members will receive a credit for one free month of membership to give to a friend or relative to help them get started on their own CrossFit journey! I will be sending out an email with the details soon!  And nooo... it can't be used for your own memberships.  C'mon peeps, I have 4 kids, I know all the tricks in the book. ;)

 

 

 

CROSSFIT

S&P Cycle: squat - pull - press - pull - OFF

"FILTHY FIFTY"

For time:

  • 50 box jumps (24/20)
  • 50 jumping pullups (bar at wrist height at full ext for Rx)
  • 50 KBS (35/26)
  • 50 walking lunges
  • 50 K2E
  • 50 push press (45/35)
  • 50 back extensions
  • 50 wall balls (20/14)
  • 50 burpees
  • 50 double-unders

 

 

 

 

 

CSPORT 

A. 4 sets:
10 reverse lunges off a riser (each side)
10 squat jumps

400m run

B. 4 sets:
10 hammer curl to press
10 clapping push ups

400m run

C. 21,18, 15, 9, 6, 3:
Wall Balls
KBS
K2E
45 sec plank each round

400m run




 

 

COMP  

3 sets @ 95%:

10 Hang Power Clean and Push Jerk - 155lb

Row 400m

Rest 5-7min


 

 

 

KIDS

A. Dodgeball!

 C. EMOM for 10 min:
1 squat snatch
1 snatch balance
1 OHS

 C. 10min AMRAP:
2 OHS
2 pull ups
4 OHS
4 pull ups
6 OHS
6 pull ups

increase by 2 every round until 10 min is up
 

 

 

 

Post results and notes to comments.
Wednesday
Dec022015

Thursday December 3, 2015

I was trying to get everyone on the wall here... but the Scott's were not cooperating. 

 

 

 

**Announcements, etc...**

  • LATE NIGHT HIATUS: due to the lack of attendance during the freezing temps (and I can't say I blame you guys), we are going to put our late night open gym hours in hibernation mode until the weather warms up.  So we will be open until 8pm mon-thurs, but no more 8-930pm for now.  Thanks!
  • THE PERFECT GIFT!  As a thank you to you guys, our awesome community, we're giving everyone the chance to give the gift of CrossFit this holiday season.  This month, all members will receive a credit for one free month of membership to give to a friend or relative to help them get started on their own CrossFit journey! I will be sending out an email with the details soon!  And nooo... it can't be used for your own memberships.  C'mon peeps, I have 4 kids, I know all the tricks in the book. ;)

 

 

BARBELL (530pm with coach Ian)

*TBA 

 

 

 

 

CROSSFIT

S&P Cycle: squat - pull - press - PULL - off

A. unbroken hang squat snatch ladder 1 up to 10 (AHAP with a 10 min cap)

B. 6 rounds for time:

  • 10 toes to bar
  • 1 lap heavy DB/KB farmer carry 

 

 

 

 

CSPORT 

For time:
40-30-20-10
Box jumps
Goblet squats
Sit ups
Push ups
Push press
Cals on rower or airbike



 

 

 

COMP  

A. Deadlift, build to a heavy single

B. Split Jerk, build to a heavy single

C. 30 Muscle-ups for time


 

 

KIDS

A. 400m run
then 2 rounds of:
15 hollow arch swings
broad jumps (2 lengths of room)
1 min plank

 B. EMOM for 10 min:
1 power clean
1 push jerk
1 split jerk

 C. For Time:
1k row

21-15-9
DB thrusters
Ring Rows

1k row
 

 

 

 

Post results and notes to comments.
Tuesday
Dec012015

Wednesday December 2, 2015

 

I'm sad to report, it's the end of an era here at Cadence... the Danser era that is.  After over 6 years with us, Chris is moving this month (something about a girl I think?), so we won't be seeing his friendly deadlift face around here on a regular basis anymore.  So if you see Chris this week, challenge him to a ceremonial wattbike race and wish him good luck!  Thanks Danser!  Hope you can find the time for the occasional Saturday cameo appearance! 

 

 

**Announcements, etc...**

  • LATE NIGHT HIATUS: due to the lack of attendance during the freezing temps (and I can't say I blame you guys), we are going to put our late night open gym hours in hibernation mode until the weather warms up.  So we will be open until 8pm mon-thurs, but no more 8-930pm for now.  Thanks!
  • THE PERFECT GIFT!  As a thank you to you guys, our awesome community, we're giving everyone the chance to give the gift of CrossFit this holiday season.  This month, all members will receive a credit for one free month of membership to give to a friend or relative to help them get started on their own CrossFit journey! I will be sending out an email with the details soon!  And nooo... it can't be used for your own memberships.  C'mon peeps, I have 4 kids, I know all the tricks in the book. ;)

 

 

 

 

CROSSFIT

S&P Cycle: squat - pull - PRESS - pull - off

A. For time: 

  • accumulate 1 min in handstand hold
  • 40 pushups
  • accumulate 1 min in handstand hold
  • 40 pushups
  • accumulate 1 min in handstand hold

B. For time:

  • 20 OHS (135/95)
  • 40 double-unders
  • 25 back squats (135/95)
  • 50 double-unders
  • 30 burpees
  • 60 double-unders
  • 35 pullups
  • 70 double-unders

 

 

 

 

CSPORT 

A. 4 sets:
30 sec superman hold
30 sec L side plank
30 sec R side planl

B. AMRAP in 25 min
Big block run buy in
+
AMRAP with time left:
15 burpees
15 bench press
15 wall balls
15 jack knives
200m run

C. 4 rounds:
10 ab wheels
10 seated DB tricept ext
10 lateral band walk per direction
 

 

 

 

COMP  

 *rest day

  

 

 

 

 

Post results and notes to comments.
Monday
Nov302015

Tuesday December 1, 2015

 

That bright light is just Michelle practicing her muscle-up transistions and making it look easy. :)

 


**Announcements, etc...**

  • LATE NIGHT HIATUS: due to the lack of attendance during the freezing temps (and I can't say I blame you guys), we are going to put our late night open gym hours in hibernation mode until the weather warms up.  So we will be open until 8pm mon-thurs, but no more 8-930pm for now.  Thanks!
  • THE PERFECT GIFT!  As a thank you to you guys, our awesome community, we're giving everyone the chance to give the gift of CrossFit this holiday season.  This month, all members will receive a credit for one free month of membership to give to a friend or relative to help them get started on their own CrossFit journey! I will be sending out an email with the details soon!  And nooo... it can't be used for your own memberships.  C'mon peeps, I have 4 kids, I know all the tricks in the book. ;)

 

 

BARBELL (530pm with coach Ian)

*TBA 

 

 

 

CROSSFIT

S&P Cycle: squat - PULL - press - pull - off

A. deadlift: warm-up, then 3-2-1-1-1; rest as needed

B. 3 rounds for time:

 

  • 750m row / 50 cal assault bike / 2k wattbike
  • 20 power cleans (135/95)
  • 600m run

 

*do the row 1 round, the assault bike 1 round, and the wattbike 1 round.  It doesn't matter which order you do them in. 

 

 

 

 

CSPORT 

A. EMOM x 7 min
10 strict press
AMRAP renegade rows w/time left on each min

B. EMOM x 7 min
30 Russian twists
AMRAP plank w/time left on each min

C. AMRAP in 20 min
10 DB hang squat cleans
15 JPU
20 KBS
25 sit ups
300m row/200m run/1k watt bike/15 cal air bike

 

 

COMP  

"Elizabeth"

21-15-9

squat clean 135/95

Ring Dips


 

 

 

KIDS

A. 500m Row
then 2 rounds of:
15 wall squats
10 push up negatives
1 min hip bridge

B. EMOM for 10min:
1 squat clean
1 hang squat clean
1 front squat

C. 4 rounds for time:
15 shoulder to overhead
15 air squats
15 KBS
15 cal row


 

 

Post results and notes to comments.
Sunday
Nov292015

Monday November 30, 2015

 

Chillin' high above Quail Hollow in Felton.  

 

 


**Announcements, etc...**

  • MOVEMBER: Last day to get in some jumps and add to our total worldwide!  We are approaching 2 million jumps for the month so great job to everyone who contributed!

 

 

 

 

CROSSFIT

S&P Cycle: SQUAT - pull - press - pull - off

*with our back squat progression over, we now have some flexibility in our squat days again, so you will start to see front and OH squats appear on our squat days sometimes and back squats will be able to make some appearances in our conditioning... which will become our primary focus after the new year.  The OPEN starts in about 12 weeks! 

A. Front squat: warm-up, then 5-5-5; rest 2-3 min

B.  3 rounds for time:

  • 30 box jumps (24/20)
  • 30 wall balls (20/14)
  • 10 muscle-ups

 

 

 

 

CSPORT 

A. 4 sets:
30 sec jump rope
30 sec thrusters

B. 4 sets:
30 sec plank
30 sec mtn climbers

C. For time in any order and partition the reps in any way
50 cal row
50 push ups
50 box jumps
50 weighted squats
50 sit ups
50 pull ups or body rows  

 

 

 

 

COMP  

*** if you did not take a few days off last week, this would be a good week to do so.  We are going to test aerobic capacity in three weeks.

Mon:

A. Squat Clean, build to a 1RM

B. Back Squat @ 20X1, build to a tough triple

C. HSPU, 50 reps for time


 

 

KIDS

A. Dynamic Warm Up

B. Skill Work:
Tabata
pull ups
pistol squats

C. Every 2min:
20 wall balls
AMRAP of Burpees w/time remaining

rest 1 min
x 5 rounds


 

 

Post results and notes to comments.
Saturday
Nov282015

Sunday November 29, 2015

Almost time to turn this holiday weekend on its head and get back to the grind!

 

 

 

THANKSGIVING WEEK SCHEDULE

Wed: closing at 7pm (so no late open gym) - regular hours otherwise. 

Thurs: closed

Fri: open gym 8am-11am, no regular classes

Sat: reg class schedule but no open gym, closed at 1130am

Sun: reg open gym hours

 

 

 

 OPEN GYM

*8am - noon 

 

 

 

 

Post results and notes to comments.
Friday
Nov272015

Saturday November 28, 2015

 

Hope you're having a relaxing weekend!  

 

 

 

THANKSGIVING WEEK SCHEDULE

Wed: closing at 7pm (so no late open gym) - regular hours otherwise. 

Thurs: closed

Fri: open gym 8am-11am, no regular classes

Sat: reg class schedule but no open gym, closed at 1130am

Sun: reg open gym hours

 

 

BARBELL (930am w coach Ian)

*TBA 

 

 

CROSSFIT

A. For time:

"Elizabeth"

"Helen"

B. 5 min L-Sit work

 

 

 

CSPORT

A. Against a 4 min clock
Run 400m
AMRAP burpees with time remaining
*rest 1 min x 2 sets

B. 4 sets:
15 seated OH press
15 box jumps
300m row

C. 4 sets:
40 DUs
30 sit ups
20 wall balls

D. 3 x 10 ab wheels

 

 

 

COMP

5 rounds for time

500m row

50 DUs

15 burpees

 


 

 

Post results and notes to comments.
Thursday
Nov262015

Friday November 27, 2015

All 2.0 speed ropes are 30% off for the black friday weekend!  Sale goes through Monday, so let me know if you want one before then and we'll hook it up!

 

 

 

THANKSGIVING WEEK SCHEDULE

Wed: closing at 7pm (so no late open gym) - regular hours otherwise. 

Thurs: closed

Fri: open gym 8am-11am, no regular classes

Sat: reg class schedule but no open gym, closed at 1130am

Sun: reg open gym hours

 

 

 

OPEN GYM

*8am-11am

 

"Cindy"

20 min AMRAP:

 

  • 5 pullups
  • 10 pushups
  • 15 squats

 

*In the past, we have done Murph on this day, but now that we are doing Murph on Memorial day every year, I thought we'd start a post TG Cindy tradition.  

 

 

 

Post results and notes to comments.
Wednesday
Nov252015

Thursday November 26, 2015

 

 

Happy Thanksgiving!

 Today... More pie, less thrusters!

 

 

 

THANKSGIVING WEEK SCHEDULE

Wed: closing at 7pm (so no late open gym) - regular hours otherwise. 

Thurs: closed

Fri: open gym 8am-11am, no regular classes

Sat: reg class schedule but no open gym, closed at 1130am

Sun: reg open gym hours

 

 

 

 

 

 

Post favorite part of the meal to comments.
Tuesday
Nov242015

Wednesday November 25, 2015

Isabel going down at 4pm yesterday. 

 

 

 

THANKSGIVING WEEK SCHEDULE

Wed: closing at 7pm (so no late open gym) - regular hours otherwise. 

Thurs: closed

Fri: open gym 8am-11am, no regular classes

Sat: reg class schedule but no open gym, closed at 1130am

Sun: reg open gym hours

 

 


**Announcements, etc...**


  • SKILLS & DRILLS on hold for now:  We know that Sunday morning is not always the easiest time to get to the gym, so understandably, skills & drills attendance has fallen off lately.  Stay tuned for a possible ressurgence at another time, but for now, the Sunday Skills & Drills class is canceled.  Open gym will still run 8am to noon on Sundays though, and there's always a coach there so if you need help with anything, feel free to drop in and get some!
  • MOVEMBER: It's not too late to join our RPM Movember 10k jump challenge!  And even if you can't get to 10,000, we'd still love to have you participate!  Simply commit to jump rope everyday for the remainder of November and see where it takes you!  Register here!

 

 

 

 

CROSSFIT

S&P Cycle: squat - pull - press - pull - OFF

6 rounds, each for time:

 

  • 10 cal assault bike sprint
  • 8 thrusters (115/85)
  • 35 double-unders

 

*rest 3-4 min

 

 

 

 

CSPORT 

A. 21-15-9
Bench press
Push ups
Dips

B. 3 rounds for time
block run, 800m run, 400m run
10 burpee box jumps
20 KBS
30 Goblet lunges
40 Bicycle sit ups (no ab mat)
 

 

 

 

 

COMP  

*rest day

 

 

 

 

Post results and notes to comments.